Training - 10K Advanced

10K ADVANCED TRAINING

8 Week 10K Training Program

Set a new PR with our new 10K Advanced Training Program. If you are a runner and have completed 10K races before, this program is for you. This program contains a mix of map, time, and distance based workouts. Certain days you will be assigned a specific number of miles to complete, other days you will complete a specific amount of time. The totals at the end of the week will reflect the amount of work you completed both in miles and in minutes. You can learn about the different workouts in the descriptions below.

Workout Details

Equipment Type: Treadmill, Incline Trainer, Elliptical

Intensity Level: 3

Average Duration: 30 mins

Number of Weeks: 8

Number of Workouts Each Week: 4

Number of Total Workouts: 31

10K Training Program Preview

Week 1

Day 1

General Aerobic walk/run

2 mile (3.21 Kilometers)

Map based workout in Bergen, Norway

Day 2

Rest or Cross Training Day

Day 3

General Aerobic run

1.5 miles (2.41 kilometers)

Map based workout in Hawaii

Day 4

Rest or Cross Training Day

Day 5

General Aerobic walk/run

2 mile (3.21 Kilometers)

Map based workout in Cabo San Lucas, Mexico

Day 6

Recovery walk/run

30 minute time based workout

Day 7

Rest or Cross Training Day

ABOUT THIS PROGRAM

General Aerobic walk/run: General Aerobic walk/run. This is a standard, moderate effort run/walk. The intention of this type of walk/run is to build your overall aerobic conditioning through boosting your training volume.

REST: Sleep, hydration and good nutrition are all key ingredients of the recovery process. The better you recover, the more you will get out of future workouts and the more you will improve.

Hill Intervals: Hill intervals are designed to increase power and running economy while improving form. These hills should be completed at 80%-90% effort with a full recovery in between.

Speed Intervals: Speed Interval walk/runs improve leg speed and running form. Speed intervals should be done after a thorough warm-up and should be concluded with a thorough cool down. Make sure you are almost completely recovered before you repeat a sprint interval.

Tempo Walk/Run: These walk/runs provide a strong stimulus to improve your lactate threshold. Why would you want to do that? By improving your lactate threshold, you increase the body’s ability to clear lactic acid from the muscle. This results in improved speed and endurance. A portion of these walk/runs should be performed just below your desired race pace. This run should be "comfortably hard".

Recovery Walk/Run: Slow paced recover walk/runs. You should be able to hold a conversation during these workouts.

This program was designed by iFit Head Master Trainer, Natalie Vetica.

Program will be added under the "Train" or "Event Training" button on your console

If you do not have buttons on your console, make sure this program is next on your schedule